Andrew Huberman's Longevity Routine (supplements, diet, peptides, and exercise regimen)

speaking of healthy habits so you talked about your your workout routine I'd love to sort of end on your your your healthy habits that you do maybe daily weekly you know your diet supplements you talked about your workout sleep yeah so um I try and get to bed by about 10 maybe 11:00 p.m. I don't always succeed um I wake up around you know 6:00 a.m. or so if I don't sleep enough or I don't feel rested I'll do a 10 to 20 minute maybe 30 minute nstr or yoga Nedra I get up I like to hydrate uh first thing I try and do let drink 16 to 32 ounces of water I like just hydrate in the morning um get outside and get some sunlight if I can't get the sunlight I get in front of that 10,000 Lux light um I prefer to work out early in the day in which case I'll drink caffeine if it's a resistance training workout that for me that's yeram mate or coffee or both sometimes um I'll just tell you my workout schedule is really easy to hit on same thing I've been doing roughly for 30 years although sometimes I've been less you know um less focused on it and let it lapse a bit here and there so first day of the week for me it falls on a Monday but it could be any day I train my legs calvs hamstrings quads I'm a big believer in glute ham raises hack squats um leg curls leg extensions calf raises just keep the lower body strong keep the posterior chain strong they're bunch of different ways to do this one could do it with kettle bell swings or deadlifts but those are the things that work well for me and that I can consistently L add load or other ways of increasing intensity without getting hurt okay knock on wood um the whole thing takes about an hour next day um is a rest day typically after leg day and I'll try and do I don't always do but some deliberate heat and deliberate cold exposure in an ideal world it's 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold and yes I finish with a warm shower because I'm a human being um and I like that and I will listen to or books or something while I do it and helps my recovery it's also just thermal training has all the benefits of sauna and cold and I like to do it on that day the next day I'll do typically a run um a 25 or 30 minute run at a kind of faster Pace um so where I'm you know breathing hard for most of it but it's not all out maybe 85% of effort and um that's it the next day I train um my torso um I know a lot of people were older eyes I'll be like what are you talking about how do you I I do I do some overhead pressing some dips some um pull-ups or chinups and some rowing and then I do some abdominal work and I I train my neck um because I it's an important part of the the you know structure of the upper body to keep the head stable and not get text neck and things like that I don't train it heavy but I train my neck and I do make sure I do things like rear delts um I I really am trying to emphasize you know outward you know external rotation of a limb so we're not you know kind of like hunched over like this and heavy in the traps you know just upright posture those kinds of things and then the next day um the only workout is about 10 minutes long it's that 10c hard cycling on the salt bike 20 second rest 10 20 10 20 for eight rounds that's it V2 Max Saturdays um another short resistance training workout so three total for the week and then it's you know biceps triceps calves Little Neck work abdominal work it's kind of just small body part stuff and then on Sunday which for me falls on a Sunday I try and do some long rock or hike often socially put on a backpack with some weight or if I'm by myself I'll do you know a 60 to 90 minute jog or something of that sort maybe hike part of it and listen to music or just let my thoughts go so what it boils down to is six days of training per week three resistance training sessions one longer slow run one moderate one and one short one the total amount of time is actually quite low when you when you think about it um and then there's that rest day where I may or may not do the the heat and cold this schedule I could micro dissect but what it ends up happening with this schedule is because for instance I'll train my legs on Monday directly but I'm doing the assault bike for hit on Friday so my legs sort of get targeted twice per week once directly once indirectly so I don't have to worry about too little frequency of stimulation for things like strength and hypertrophy although I'm not trying to grow anymore for maintaining muscle similarly I'll train my torso on on that one day during the middle of the week but you're using your arms for that and then you train your arms directly another day and on the arm day you know I'm doing some dip like things and so you're also hitting your torso muscle so I never worry that it's not frequent enough I find that getting into the gym more than three days per week or doing resistance training more than three days per week I start to lose my motivation for it but I like to be really focused and targeted when I'm there and I love long runs I love moderate runs and I love the hit workout so I get to do a little bit of everything and I really want to emphasize it because I'm not a professional athlete or even an amateur athlete the whole basis of this thing is to be able to do anything meaning I can go for a long hike or backpack at the during the summer with a heavy pack no problem I can Sprint for the airplane no problem I can lift things without hurting myself no problem provided I'm smart about it I'm not trying to be the strongest the biggest or the fastest or the one with the most endurance just kind of all around life and none of these workouts is longer than an hour and in many cases they're 12 minutes or 30 minutes okay um the daily routine is pretty much consistent and I should say that schedule if I travel things might slide a bit I might move day one next to day two I move things around but I'm careful to never weight train more than two days in a row I personally don't recover I don't like doing that okay nutrition I just try and emphasize nonprocessed or minimally processed foods I'm not really hungry until about 11:00 a.m. and then I like some meat some berries some rice or oatmeal sometimes and and some vegetable I'm not low carb in the afternoon I'll generally have a snack maybe a protein drink some nuts you know I do eat you know those Maui Nei jerky sticks or thing of bone broth or something it's not promotion it's just a fact and then for dinner I like I tend to emphasize less protein for me that works this runs counter to what everyone says but I like more vegetables pasta rice risotto occasionally I'll go out for a big steak or something like that but generally the heavier on the starches not heavy but heavier on the starches relatively and vegetables and then I'll a couple hours before sleep ideally but sometimes I'll finish dinner and collapse you know it's just life um I do find I sleep better if I allow a few hours before sleep in terms of um stress modulation and things like that I do deploy the physiological sigh which sounds very technical but two inhales through the nose followed by a long exhale to lungs empty I try and do that anytime I feel that my stress is too high my lab published a clinical trial in cell reports medicine you collaboration with David Spiegel's laboratory at Stanford showing that 5 minutes a day of breath work of cyclic sighing so inhale inhale exhale both through the both inhales through the nose inhale inhale exhale done as a dedicated practice for five minutes a day led to some interesting changes positive changes in reductions in resting heart rate reductions in in um uh blood pressure improvements in sleep mood Etc not all significant but several of which were uh statistically significant but I don't tend to do breath work I tend to just use the physiological sigh whenever I'm feeling kind of overly ramped up um I do drink caffeine I drink in the morning sometimes in the afternoon supplements okay this could be a long discussion our friend Brian McKenzie uh used to tease me if you ask me what supplements I take he'll just shout from the background all of them I don't take all of them but here's what I do take in the morning I do take um tongali Ali and fogia this is kind of for freeing up testosterone and for luteinizing hormone stimulation for me I've been on it for years it works great it shifted my testosterone and free testosterone in the right direction subtly not super significantly but subtly and meaningfully for me it works some people have not had good results with it some people have um I have no by the way um I have no relationship to any uh supplement company I do have a relationship to ag1 and element we can talk about ag1 if you want but um there's not a promotion of any kind we used to be associated with momentus uh we parted ways on good great terms it just was part and part for some other brand relationships we had so um search for best sources if you're going to explore these things I make it a point to take at least a gram of EPA form of essential fatty acids through in the form of fish oil um probably more like two grams per day is what I'm shooting for you've talked a lot about this I make that a point for me I feel better okay my blood work looks good and that's something I really I really strive to do and then I take take a bunch of things that I don't know the extent to which they've really shifted my physiology in the best Direction but I know it hasn't made me worse and I feel better okay what am I talking about I take a multivitamin with my first meal of the day just to cover any basis um that I might be um missing out on I take a ginger capsule seems to improve my digestion I take a couple digestive enzymes when I eat um I take 100 milligrams of zinc with that meal I do that consistently I take um let's see what else is in there I take uh a low dose of boron um and there are a few other and I make sure that I get enough vitamin D and K2 about 5,000 IU of vitamin D per day and some K2 and a little bit of grape seed extract and that's it that's it before sleep I will use magnesium and appenine 30 minutes before sleep and i' I've been exploring some other things for Sleep um in full disclosure because I just think it's really important I I've experimented with various peptides recently um to be honest they are so potent in certain directions um relate that impact my sleep that i' I've started to kind of back away from most of them but I'm very curious about a lot of them um there's a ton of animal data on bpc157 so much interest in bpc-157 very little if any human data that worries me but what worries me more more is that bpc 157 appears to be angiogenic meaning it grows blood vessels and that can be great or it can be problematic depending on what those vessels are feeding um I'm not saying BBC 157 is bad I'm just saying this is my kind of caution about it and I hope to and I will have take um I was taking I have a calf injury on one leg that is doing some nerve damage from a skateboarding injury repeated skateboarding injury years ago I was trying to bring that back um and actually it's amazing I I was injecting it directly into the calf for a couple weeks and I actually found I could um and and longer actually it was a couple months by the time I finished because I was doing it infrequently and I found I actually was able to um finally contract that calf meaningfully um while running and through weight workouts in a way that brought some of it back but it was it was pretty badly atrophied um but I've been doing other things to try and get the tissue generating again or I should say the neural activation of that calf it's it's not a structural issue that I was born with it's is injury induc um and it feels much better but I'm currently not taking bpc 157 and I'm worried about prolonged use that's my concern prolonged use but um and then some of the other peptides like cellin tesamorelin the um so-called growth hormone secretagogues that stimulate growth hormone release um I'm you know I'm not on growth hormone my concern about cellin was that I would take it um I took it for infrequently over a period of time and I noticed that my sleep I got a lot more deep deep sleep as measured by my eight sleep by my eight sleep but that it obliterated my rapid eye movement sleep like completely gone and then I so I stopped taking celin um but I wasn't taking it for that long or that frequently so what I found for me is that you know the core set of supplements plus training right plus life um lived in the way I described some hydration Etc that seems to work best and um what's my measure of that is feelings of vigor whether or not I can recover from my workouts meaning am I getting any progress in terms of loads or other intensity variables or distance or speed over time um with the cardiovascular stuff and the answer is yes small improvements over time are really what I'm after or maintaining what I've got because at 48 I'm just interested in staying healthy and you sure would love to be even healthier but I'm also paying attention to how much cognitive Vigor I have you know if I'm training so much or paying so much attention to um to nutrition that I can't like engage in work and and function that's not good if I can't sit for 3 hours and have a conversation because I'm in pain that's not good unfortunately um you know I've got things in a place where I feel generally um good sometimes great but good most of the time I still get bad nights sleep every once in a while I still um stress you know I don't tend to do cheat days or things like that I love the occasional piece of pizza or croissant or something like that but I've also learned that most of the things about taking great care from nutrition life lifestyle mindset and um and the rest creates a kind of a heightened sensory experience of life this is what I think people Miss they think of it as deprivation but when you're doing these things and you do them consistently I find at least that first of all I love the foods I eat I love meat fish chicken eggs vegetables certain starches you know fruit Etc that I enjoy all those things and I also enjoy all of life so much more whereas I find that um things for me anyway alcohol highly processed foods they create a kind of cloak over my senses I don't I don't enjoy life as much but of course a really good cookie like a really good cookie or sure you know that that makes sense um and I enjoy those so I look at things that as all of it exercise nutrition supplementation um you know any kind of nsdr things like that as do they allow me to lean into life with more Vigor with more um Cur osity with more texture or do they kind of consume a lot of time and don't allow me to do that and in my my experience the things that I described and there are a few others I do allow me to live life better right it's not like I'm sleeping all the time or I'm neurotically saying okay everybody it's 8:30 I got to go to sleep you know and look I respect um people's individual choices I actually um the other day saw for the first time in a long time Brian Johnson who's you know he's whole like wholeheartedly and whole everything devoting his entire energy to being the most measured human and and Longevity stuff and that's what floats his boat me I like to have some flexibility on my schedule in life and if it cost me a few years of life I'm willing to make that trade

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Length: 15min 16sec (916 seconds)

Published: Wed Jun 12 2024